New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Intermittent Fasting Basics for Beginners?
okay so today we’re gonna uncomplicated minute fasting and actually make it very easy for you okay it’s actually quite simple I mean intermittent fasting is basically not eating okay so it’s not starving it’s just you’re omitting all these frequent meals it’s actually very very simple but a lot of times people complicate it they want to know can I have my supplements yes you can have your supplements can empty yes you can have your tea can I drink water yes you can drink water you can have some coffee the point is that a true fast is just water and nothing else okay but if we’re adding supplements or tea or a little coffee I’m going to still consider that fasting and you’re not going to really break the fast okay all right so here’s the big thing about in a minute fasting to make it really really simple you actually want to let your body dictate when to feed it okay when to eat and also how long you’re gonna go without eating so the time may vary because you only want to eat when you’re hungry okay and then not eat when you’re not hungry and it might sound really simple but sometimes you have to explain it to people because at the first hint of a little slight hunger people just start eating I’m like that’s not what we’re talking about because even in the morning at 8 o’clock a.m. you have a hormonal spike of cortisol okay that’s an adrenal hormone that’s a stress hormone that will make you a little hungry so you may find right in the morning while I’m hungry and then that passes and then you’re not hungry so slight hunger is you want to just keep going ignore that what I’m talking about is a strong hunger a stomach pains you started getting lightheaded weak grouchy okay that means it’s time to eat okay especially in the beginning you’re gonna have this you’re gonna feel fine all this and you’re gonna have these symptoms and that’s just a blood sugar crash so you’ll have to just get used to it but the more and more you do this the more you’re going to go from sugar burning to fat burning more efficiently that takes time though okay so another factor is the estimation of effort it takes to really get into this hard core so you’re fully in the key downwards comfortable you have cognitive benefits you feel focused you have concentration you’re a memory you can actually learn faster so that’s going to happen over time but for some people it could take three to four months okay and I’m talking about weight loss too especially in your midsection and your blood sugars it just might take time because your whole life you’ve done this way and now we’re trying to undo it and it does take some time so go into this for the long haul and just give it time okay all right the other thing I want to talk about is how to start this whole thing the first thing is like let’s say for you’re doing all these multiple meals per day you’re doing snacks the first thing is to lower your carbs okay that’s number one that’s automatically gonna start helping you be less hungry so you can go longer so now you go three meals no snacks okay that’s the first goal it’s really important to add enough fat okay to go from one meal to the next very very important it’s also important to add enough vegetables to also help you go from one meal to the next a big mistake that people make is they try to do this without enough vegetables you need vegetables for the potassium and magnesium and the other minerals and vitamins that help heal insulin resistance and help lower insulin as well as the fiber that feeds the microbes in your gut and that produces something called butyric acid which helps insulin resistance it decreases hunger it helps blood sugars it feeds the colon cells and it helps your immune system the combination of good fat and vegetables is going to help you go from one node to the next and then just let your body dictate when to eat so you’re gonna find you can go longer so you skip the breakfast now you’re at two meals a day and now you start to squish those together slowly okay let your body tell you when to do it to the point where you’re not hungry anymore so then you just do one meal a day a lot of people are doing this but you want to work up to it and just kind of keep it really really simple give it time these are just principles t3 today there’s a tea called hoodia gardenia which is basically an appetite suppressant tea it’s very very powerful antioxidant you can try doing that if you want to actually have it help you a little bit there’s other teas as well you can keep very very busy because there’s nothing worse than you sitting at home from the computer and watching the clock like what am I gonna eat so you want to probably get out of the house go somewhere because that can really help you find some activities but don’t just sit and at home all right sea salt very very important because if you don’t consume enough sodium and you’re drinking water you’re diluting a little bit of sodium because you may not have enough reserve and your tank of minerals and that to draw on through the fasting so the way that you know that you have enough sea salt is that you’re not having any headaches you’re not feeling weak muscles you’re feeling strong but a lot of people have side effects because they’re not doing enough sea salt okay I would do one flat to the level teaspoon a day you can put that in your food you can even make it mix it with water some of it not the whole thing and drink that down electrolytes are very very important to for potassium magnesium calcium and find one with high potassium and then that will actually also help you have energy through this as well because when you make the transition you need these nutrients you also need B vitamins too so I just want to throw that out there nutritional yeast tablets would help you but that will just make the transition smoother the last thing I want to talk about is just make sure that you prepare for what you’re going to be eating so let’s say for example you don’t really know when you’re gonna eat because you’re gonna go as long as you can with until you’re hungry bring your food with you if you’re going somewhere but just be prepared because what we don’t want to do is be like wow now I’m really hungry and I have no more food because the problem with intermittent fasting is that the timing of it you know it’s like it’s sometimes it’s hard to time exactly when you’re gonna eat and coordinate that with other people so have your food available so you can go to the correct food if you don’t know about that I put a link down below I think I up uncomplicated the intermittent fasting and I think I made it easy for you hopefully let me know with your comments below
This Post Was All About Intermittent Fasting Basics for Beginners.
Here’s The Video Description From YouTube
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In this video, Dr. Berg explains intermittent fasting in an uncomplicated and easy way. Intermittent is omitting the frequency of eating meals. It is where you let your body dictate when to eat and how long to go without eating, the time varies because you would only want to eat when you are hungry.
• Slight – at 8:00 o’clock in the morning, the body will have a hormonal spike of cortisol – stress hormone, which could make you slight hungry and then passes.
• Strong – Stomach pain, light headed, weak and grouchy. It means it’s time to eat and it is the sugar crash – but the more you do this, the body will then go from sugar burning to fat burning more efficiently.
Ways to Start Intermittent Fasting:
1. Lower Carbs – It will help you be less hungry and go longer without eating.
2. Add Enough Fat – To go longer to the next meal.
3. Add Enough Vegetables – for the potassium, magnesium, minerals and vitamins that help heal insulin resistance, lower insulin and the fiber that feeds the microbes in the gut.
Things to Remember:
• Low amount of vegetables will slow the progress
• Estimation of Effort – 3 to 4 months
• Tea – Hoodia Gardenia (Appetite Suppressant)
• Keep very busy
• Sea Salt / Electrolytes – To avoid headache, fatigue symptoms
• Food Available
Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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ABOUT DR. BERG:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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